Alpine CrossFit – CrossFit
Coaches will be on a professional development field trip tomorrow night, so weightlifting will be cancelled this week
Muscle-Up Gymnastics Warm-Up (No Measure)
10 Hollow Body Rocks w/ MB
15s Tabletop Position Hold
10 MB Bent-Over Row
10 Walk-Outs with Rotation ea. Direction
Warm-up (No Measure)
Ring Kipping- Focus on Unbroken Midline Position in both Hollow and Arch Positions. Grip is deep inside palm. 3-5 Kips x 3-4 Rounds. Athletes who have good kipping position may proceed to “Big Hips” Kip x 2-3 raising hips to rings.
Strength (not for time)
Ring Dips (3-3-3-3)
4×3 Strict Dip (Wtd. If you can; Athletes should try for BW through all sets if they struggle with dips or light banded).
Metcon (3 Rounds for time)
6 DB Push Press (50/35 Rx)
8-12 UB Pull-Ups (Kipping; No Butterfly)
12-15 UB Push-Ups
Assault Bike x 15/12 Calories
3 Rounds ea. For Time
-Note: Rest 30s after each Station. (Subtract 1:30 from Each Round )
Metcon (No Measure)
400m Farmers Carry (Light)
Tricep Roll-Out on Barbell Head x 60s ea. Arm
Banded 3-Way OH Stretch
Single Arm Floor Press + Arm-Bar Combination (6+6, 6+6, 6+6)
Perform the Recommended number of Single-Arm Floor Presses then the number of Arm-Bars ea. Arm before switching.
6 Floor Press + 6 KB Arm-Bar ea. Arm
A1: Tricep Extension (Standing) (12-12-12)
Use MB or SlamBall
A2: Dumbbell Hammer Curl (12-12-12)
In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.